WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Med ball sit ups Workout

    50 Partner Med Ball Sit Ups

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 200m, recover 3:00 until form/pace deteriorates

    Bike Repeat 2M, recover 3:00 until form/pace deteriorates

    Run Repeat 800m, recover 3:00 until form/pace deteriorates

    Row Repeat 1k, recover 3:00 until form/pace deteriorates

  • DB Floor Press 4x8 Strength

    Dumbell floor press 4x8

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Tehdään hyppyharjoitus

    12min AMRAP
    100m laite
    20-30s roikunta
    20m farmari kävely
    1 seinäkävely

    Loppuvenyttelyt

  • 20151005 WoD#2 Workout

    "CF Offical 150928

    7 rounds for time of:
    10x SDHP 40/30
    10x RingDips
    "

  • Endurance Workout

    10 Min of:
    Assault Bike

    5’ @ 60% MHR
    3’ @ 70% MHR
    2’ @ 80% MHR
    2’ rest +
    • 6 Interval of:
    Assault Bike max seconds @ 92% of last week best peak Wattage
    2’ rest each interval
    Calcola il 92% del tuo miglior peak wattage della scorsa week (esempio 1500, 1500 x 0.92 = 1380.) quindi pedala sino a raggiungere rapidamente quel wattaggio e mantienilo il più a lungo possibile. Fermati quando scende al di sotto del 90%
    Registra il tempo di durata per ogni sets.

  • Gymnastics + strength Strength

    120 min
    WU 15 min
    1.GS
    A. MU 30 min
    - Skill drills
    - MU 6 x 1

    B. TTB, CTB & HSPU practice for 15 min
    *
    2.WL*
    A. Snatch + hang snatch 1 + 2
    - 25 25 30 35 kg
    - Find a heavy weight in 5 min window
    - 40 (42.5) 42.5

    B. Cluster
    - 25 25 30 30 35 35 40 40 45 45 kg

  • METCON Workout

    12 Min AMRAP of:
    BB Power Snatch (40/30Kg) 10 reps
    Plyo Box Burpees Box Jump Overs (60/50 cm) 10 reps
    BB Power Snatch (40/30Kg) 20 reps
    Plyo Box Burpees Box Jump Overs (60/50 cm) 20 reps
    BB Power Snatch (40/30Kg) 30 reps
    Plyo Box Burpees Box Jump Overs (60/50 cm) 30 reps
    Etc.

  • EMOM x12 Workout

    EMOM x 12 (4 Rounds)
    1st: 15 Deadlifts (~60%)
    2nd: 15 Weighted sit up
    3rd: Max Cal Row

  • Aerobic capacity Workout

    Friday 18th May 2018

    Aerobic capacity

    4 Rounds for Time
    500 meter Row
    400 meter Run

    Rest 3 minutes between rounds

    Score is total time, including rest, to complete all four rounds.